high protein snacks

The Top 5 Snacks for Weight Loss, According to Science

We’ve all been there … eyeing the pantry or fridge again, taking a peek to see if anything new has magically arrived to feed that craving. Snacking is practically an American pastime now, especially as we’re all spending more time at home during the pandemic. But, is that really such a bad thing? Compared to the late 1970s, the average number of snacks Americans eat per day has doubled. And, those between-meal noshes now contribute to about one-fourth of our daily calories. That being said, there is no correlation between the number of daily snacks you’re eating and weight. Choosing smart snacks that are high in fiber, protein and healthy fats can actually be a smart part of a weight loss plan. This way, you’re not sitting down to your main meals feeling ravenous and devouring way more than you had originally planned (been there, regretted that)! Plus, it’s an easy way to add important vitamins and minerals to your diet. For most adults, one to two snacks per day is a wise way to keep energy levels humming from morning to night. The foods below, in particular, have been shown to be smart snacks for weight loss. For more tips and tricks that may help move the needle on the scale, check out “The Snack Factor Diet: The Secret to Losing Weight—by Eating More,” by Nutritious Life Founder Keri Glassman. 5 Snacks for Weight Loss No need to stock up on trendy foods—these tried-and-true classic snacks will help you fill up without seeing the number rise on the scale. Greek Yogurt An afternoon snack of Greek yogurt with 24 grams of protein, (about 9 ounces of Stonyfield Organic Plain Whole Milk Greek Yogurt) decreased hunger, boosted fullness, and led to eating less at dinner for participants in a study published in the journal, Appetite. This was in comparison to study participants who had no snack or ate a low-protein pick. For an even bigger health boost, try topping the yogurt with fiber-rich fruit such as raspberries or diced pears. Almonds In addition to improving cholesterol, a snack of almonds was correlated with less hunger and better blood sugar control in a European Journal of Clinical Nutrition study. Participants ate 43 grams—or about 29 almonds—for a 250-calorie snack that landed them at a lower daily calorie total than those who went sans snack. The researchers believe the almonds were so satisfying that the individuals had less appetite at subsequent meals and snack times. An even better way to eat almonds is to cut the portion slightly, and add in some fresh fruit, such as a handful of berries or a half-sliced apple for an additional boost of nutrients. RELATED: Raw vs. Roasted vs. Sprouted: Which Nuts Are Healthiest? Hummus Compared to a granola bar snack of equal calories or no snack at all, a hummus snack was linked to less later-in-the-day snacking and fewer desserts, in a study published in The Journal of Nutrition. Those who eat hummus have a higher “Healthy Eating Index” score, which means that perhaps this nutrient-rich, low-calorie weight loss snack triggers a better choice later in the day as well. Tack on more fiber, nutrition, and hydration by scooping up hummus with cucumber slices, carrot sticks or bell pepper wedges. Hard-Boiled Eggs Compared to a higher-carb, equally-caloric item, obese individuals who ate eggs felt more satisfied, and ate fewer calories for the next several hours, per a study in the Journal of the American College of Nutriton. Try two hard-boiled eggs (sprinkled with everything bagel seasoning, or your favorite chopped herb) for a filling, figure-friendly snack. Cottage Cheese This one goes out to all the bedtime snackers. Consuming 30 grams of protein (about an 8-ounce serving) in the form of cottage cheese just before bedtime boosted metabolism of nighttime noshers. That means that the muscle-building macronutrient can help repair cells while also taming your appetite as you rest up. (Image: Shutterstock)

40 High-Protein Snacks to Power Your Busy Day

By April Dupee We all love a good snack, but the wrong ones (hi, cookies) can leave you feeling like Sleepy from the seven dwarfs, far from the Happy you were striving for. But not all snack foods leave you feeling sluggish. In fact, here at Nutritious Life, we’re big fans of having two (healthy!) snacks a day. The secret snack sauce? Aim for some combo of healthy fat, protein, and fiber. It’s okay to hit two out of three here, but if you’re going for a high-protein snack, you’ll want to look for something with 5 to 15 grams of protein. Also key: Make sure your snacks are actually, well, snacks, so aim for about 100 to 200 calories. RELATED: 20 High-Protein Lunch Ideas to Avoid the Afternoon Slump If you need some inspo, check out the delicious high-protein snack recipes, products, and ideas below. There’s something here for everyone—promise. (Featured photo: Shutterstock) Biena Chickpeas Made with only chickpeas, sunflower oil, and salt, this baked chickpea snack offers 6 grams of protein and 6 grams of fiber in just one serving. $13 for 4, amazon.com RXBar Many protein bars contain excessive amounts of sugar and unwanted additives, but RX Bars are simply made with dates, nuts, and egg whites. These naturally sweetened and protein-rich bars are perfect when you need a quick satisfying snack. $38 for a pack of 24, amazon.com Steve’s Paleogoods Original Paleokrunch Don’t feel like making your own granola? No problem. This Original Paleokrunch granola is loaded with nuts and seeds, providing 7 grams of protein per serving. $23, amazon.com Pillars Drinkable Greek Yogurt Take your Greek yogurt on-the-go with Pillars Drinkable Greek Yogurt that comes in a variety of delicious flavors. With just 100 calories per bottle, you’ll get an impressive 18 grams of protein. Buy at your local grocery store 88 Acres Roasted Pumpkin Seed Butter Pouches This allergy-friendly pumpkin seed butter provides 8 grams of protein in a convenient packable pouch. Spread some onto whole grain toast, crackers, or veggies for an easy protein-rich snack. $39 for 20, amazon.com Purely Elizabeth Oat Cups Oats on the go! Try their fun flavors like raspberry pitaya and blueberry lemon. $40 for 12, amazon.com Good Culture Cottage Cheese Cottage cheese is making a comeback, thanks to brands like Good Culture that now offer this nutritious high-protein snack in single-serving cups and delicious flavors. One container provides 17 grams of protein at only 150 calories. Win-win. $34 for 8, amazon.com Harvest Snaps Green Pea Snack Crisps Ditch the chips and satisfy your crunch cravings with Green Pea Snack Crisps. Green peas, a little oil, and salt make for a simple yet protein-packed snack. $12, amazon.com Epic Meat Bar Traditional beef jerky often has sugar and nitrates, but Epic’s meat bars are made with simple ingredients, including HQ meat. Try their Chicken Sriracha bar for 13 grams of protein and just 130 calories. $26, amazon.com Pumpkin Spice Latte Protein Balls Enjoy all the flavors of a pumpkin spice latte in a convenient on-the-go bite. Oats, vanilla protein powder, and pecans bring the protein while cozy spices and coffee add that signature flavor that made fall famous. GET THE RECIPE Rosemary Maple Tempeh Tempeh (aka fermented soybeans) packs in serious plant-based protein: a ½ cup serving provides a whopping 15 grams. Rosemary, garlic, cayenne pepper, and apple cider vinegar create a savory crave-worthy marinade. GET THE RECIPE Strawberry Veggie Smoothie Sneak more veggies and protein into your snacks with this oh-so-refreshing smoothie. Just blend cauliflower, zucchini, strawberries, nut butter, and vanilla protein powder together for a quick high-protein snack. GET THE RECIPE Cinnamon Spice Roasted Pepitas Don’t overlook pepitas, an unsung hero in the seed family. In addition to providing important and hard-to-find minerals like magnesium and zinc, they also deliver 6 grams of protein per ½-cup serving. Make them snack-worthy by tossing in coconut oil, honey, and cinnamon. GET THE RECIPE Protein Cookie Dough Cookie dough that’s healthy enough for post-workout fuel? This raw cookie dough recipe made from vanilla protein powder, almond flour, and almond butter is just as delicious as the real deal. GET THE RECIPE Vegan Chocolate Gingerbread Protein Muffins Cozy gingerbread gets a protein-boost in this recipe thanks to almond flour and chocolate protein powder. Try this one the next time you need a midday pick-me-up. GET THE RECIPE Peanut Butter Berry Yogurt Take your Greek yogurt up a notch by mixing in peanut butter for a boost of flavor, satiating healthy fats, and protein. Top with fresh antioxidant-rich raspberries for an elevated PB&J combo. Mmm. GET THE RECIPE Avocado Boat Egg Bake Avocados + eggs = the ultimate satisfying and easy snack. Top with herbs for an extra hit of flavor and antioxidants. GET THE RECIPE Grain-Free Lavender Honey Granola Pepitas, almonds, cashews, and walnuts provide heart-healthy fats and tons of protein, while honey, lavender, and coconut add unbeatable flavor. You def want this one in your high-protein snack stable. GET THE RECIPE Pesto Salmon Tartine The traditional bagel and lox combo is given a nutritious makeover with this pesto salmon tartine recipe. Protein-rich sprouted grain bread and smoked salmon are layered along with pesto and cucumber for a light, savory snack you’ll <3. GET THE RECIPE Nut and Seed Bread Bread is kind of a misnomer here, but you won’t be disappointed. For this recipe, you’ll mix nuts and seeds—almonds, walnuts, pecans, chia seeds, and pumpkin seeds—with eggs, then simply, bake. You’ll crave this crunch. GET THE RECIPE Chocolate Protein Balls Whip up these easy protein balls in seconds for a convenient snack made with everyone’s favorite combo: chocolate and peanut butter. GET THE RECIPE Tuna Chickpea Salad Don’t just reserve salads for lunch and dinner. Grab a small bowl and try this flavorful recipe made with protein-rich chickpeas, tuna, and veggies. GET THE RECIPE Cilantro Lime Avocado Yogurt Dip Mix Greek yogurt with avocado (helloooo, healthy fats) and flavor-boosting ingredients like garlic, chili powder, lime and cilantro to create a refreshing versatile dip. Pair with veggies or chips for a simple high-protein snack. GET THE